Exam 1 Study Guide PDF

Exam 1 Study online at https://quizlet.com/_egt6d7 1. Planned, purposeful, and exercise progressive 2. FITT-VP Frequency Intensity...

Exam 1 Study online at https://quizlet.com/_egt6d7 1. Planned, purposeful, and exercise progressive 2. FITT-VP Frequency Intensity Time Type Volume Progression 3. What are vitals/outcomes heart rate, heart rate recovery, BP response, Peak BP, Sp)2, RPE, we can measure during ex- dyspnea, pain, METs (workload) ercise? 4. What is the recommended at least 3 days/week frequency for exercise (for spreading the exercise sessions across 3-5 days/week cardiovascular endurance) ? 5. What is the recommended Moderate (40-59% HRR) and/or vigorous (60-89% HRR) intensity intensity for exercise (for cardiovascular endurance)? 6. What is the recommended 30-60 minutes/day (>/= 150 minutes per week) of moderate time for exercise (for car- intensity diovascular endurance)? 20-60 minutes/day (>/= 75 minutes per week) of vigorous inten- sity OR a combination of moderate and vigorous daily 7. What is the recommended aerobic exercise performed in a continuous or intermittent man- type for exercise (for cardio- ner that involves major muscle groups is recommended for most vascular endurance)? adults 1 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 8. What is the recommended >/= 500-1000 MET / week is recommended volume of exercise (for car- >/= 7000 steps/day diovascular endurance)? 9. What is the recommend- A gradual progression of exercise volume by adjusting exercise ed progress of exercise (for duration, frequency, and/or intensity is reasonable until the de- cardiovascular endurance)? sired exercise goal is attained "start low and go slow" 10. What are the formulas for Tanaka = 208 - (0.7 x age) *healthy men and women heart rate max? Gellish = 207 - (0.7 x age) *men and women with broad range of fitness levels 11. What is the range for HR 57-63 max for light intensity exer- cise? 12. What is the range for HR 64-76 max for moderate intensity exercise? 13. What is the range for HR 77-95 max for vigorous intensity exercise? 14. What is the range for RPE 9-11 (very light to fairly light) during light intensity exer- cise? 15. What is the range for RPE 12-13 (fairly light to somewhat hard) during moderate intensity exercise? 16. 14-17 (somewhat hard to very hard) 2 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 What is the range for RPE during vigorous intensity exercise? 17. What is the MET equivalent 2-3.9 for light intensity exercise? 18. What is the MET equivalent 4-5.9 for moderate intensity ex- ercise? 19. What is the MET equivalent 6-8.4 for vigorous intensity exer- cise? 20. What is a MET? Metabolic equivalent measurement of physical activity representing the amount of oxy- gen used by the body per kg of bodyweight per minute 21. 1 MET is equivalent to? sitting at rest 22. T or F: Exercise is physical True activity, but physical activity is not exercise. 23. Physical activity is defined any bodily movement produced by skeletal muscles that results in as energy expenditure 24. physical fitness is defined attributes/characteristics that relate to the ability to perform phys- as ical activity with vigor and alertness 25. Physical function is defined ability to perform activities of daily living, improved by physical as fitness, predictor of independence and disability 3 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 26. Exercise is defined as physical activity that is planned, structured, and repetitive and has a final or intermediate objective 27. you need to monitor the cardiovascular _____ system before, dur- ing, and after your exercise intervention 28. What are absolute indica- ST elevation without preexisting Q waves (due to prior MI) tions to stop a maximal ex- Drop is SBP >10 mmHg despite an increased workload ercise test? Moderate to severe angina CNS symptoms (ataxia, dizziness, near syncope) Signs of poor perfusion Sustained ventricular tachycardia or arrhythmia technical difficulties monitoring ECG or SBP The subject requests to stop 29. Warm up and cool downs cardiovascular are very important for the ____ system 30. As intensity increases, HR increase should _____ linearly 31. During exercise, DBP drop or stay the same should.... 32. When risk stratifying, what if the patient is a regular exerciser is the first thing you need to know about a patient? 33. NO - normal for musculoskeletal pain in chest, but not angina 4 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 Is it normal to have some angina at vigorous intensi- ty? 34. The greater the level of exertion (implication - start novice exercisers/sedentary patients _____, the greater the reisk at a lower intensity first) of experiencing a cardio- vascular event 35. What are the major signs Angina or pain/discomfort in chest and symptoms suggestive SOB with mild exertion of cardiovascular, metabol- Dizziness or syncope ic, and renal disease? orthopnea (SOB when laying down) or paraoxymal noctural dys- pnea (dyspnea after the onset of sleep) Ankle edema Palpitations or tachycardia intermittent claudication Known heart murmur Unusual fatigue or SOB with usual activities 36. What is significant about If patients are experiencing signs and symptoms of cardiometa- the major signs and symp- bolic diseases during exercise, they are at a higher risk of serious toms of CVD while a patient cardiovascular event while they are exercising is exercising? 37. What are the risk factors for 1. age CVD? 2. Family history 3. Current smoker or quit within the last 6 months 4. Not meeting minimum threshold of 500-1000 METs or 75-150 minutes of mod - vigorous activity a week 5. BMI/waist circumference 6. Blood pressure 5 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 7. Lipids 8. Blood glucose 38. What is the age risk factor? men 45 and older and women 55 and older 39. What is the family history sudden death before 55 in father or other male first degree rel- risk factor? ative or sudden death before 65 in mother or other female first degree relative 40. What is the BMI/waist cir- BMI >/= 30 kg OR waist girth >/= 40" in men and >/= 38" in cumference risk factor? women 41. What is the blood pressure SBP >/= 130 and/or DBP >/= 80 mmHg based on the average of risk factor? two readings on two occasions 42. What is the lipid risk factor? Low-density lipoprotein cholesterol (LDL-C) >/= 130mg OR high density lipoprotein cholesterol (HDL-C) /= 140 or HbA1C >/= 5.7% (having diabetes is a risk factor for CVD) 44. What is a negative risk fac- HDL-C >/= 60 tor defining criteria? 45. T or F? You can nearly al- True ways do light intensity ex- ercise regardless of risk fac- tors 46. The magnitude of the train- duration, intensity and frequency ing response depends on... 6 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 47. insufficient training stimu- lack of progress or detraining lus and/or too much recov- ery can lead to... 48. too great a training over- overtraining (or injury) load with insufficient recov- ery can lead to... 49. What are the three stages alarm reaction, resistance, exhaustion of general adaptation syn- drome? 50. What is general adaptation describes the way in which the body responds and adapts to stress syndrome? (positive or negative) 51. What is specificity? similarities between training stimulus and performance outcome (train for the activity that is required) includes biomechanical, bioenergetic, and information demands 52. What is progressive over- progressive increases in training stimulus across the training pe- load? riod: increasing frequency, intensity, volume, time, or movement complexity independently or in combination 53. What is variation? sequenced manipulations of exercises and training stimuli 54. What is periodization? Physiological adaptation - altering exercise selection, volume, or intensity at specified times during training 55. What is motor learning? structured or unstructured variation in the multiplicity of actions or tasks specific to the activity of interest during deliberate practice 56. What is individuality? 7 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 Precise responses and adaptation to stimuli vary across individuals (some people do not respond or respond only to certain exercise training) 57. What is reversibility? The more trained/active, the more resilient and able to maintain exercise 58. T or F? it is not necessary False - it is ALMOST ALWAYS necessary for desired outcomes to modify an exercise pre- scription 59. What speed does a patient 0.8 - 1.2 m/sec need to walk to be consid- ered a community ambula- tor? 60. What speed does a patient 0.4 m/sec need to walk to be consid- ered a household ambula- tor? 61. What speed does a patient 1.2 m/sec need to walk to be able to safely cross the street? 62. Your patient reports walk- physical activity and/or physical fitness ing their dog 2 miles 5 days a week and it takes 30-35 minutes. This is best classi- fied as? 63. Your patient reports walk- it is structured and repetitive ing their dog 2 miles 5 days 8 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 a week and it takes 30-35 minutes. This is classified as exercise because? 64. Your patient reports walk- it is a leisure activity and increases energy expenditure ing their dog 2 miles 5 days a week and it takes 30-35 minutes. It is considered a physical activity because? 65. Your patient reports walk- Yes ing their dog 2 miles 5 days a week and it takes 30-35 minutes. It has a 6% grade for ~1 mile and the patient does not get SOB. Would they be considered reason- ably physically fit? 66. What is the key ingredi- overload the system/structure being trained ent to causing a physiologic change with exercise? 67. What is the key ingredient specificity for improving sport specific performance? 68. Having a training program variation do intervals on Monday, longer distance on Wednes- day, and high RPM on Fri- days is an example of... 9 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 69. As your patient improves maximal MET level of exercise will increase, HR at rest will de- in fitness for their exercise crease, cardiac output at rest will stay the same prescription, what should occur? 70. As your patient improves in MET level of exercise bout will increase fitness, what should occur when they reach a set RPE or HR during the work out? 71. What is the best measure- Range for heart rate ment to use for setting the level of intensity for an ex- ercise prescription? 72. You instruct a patient to ex- % of max HR will be the same, VO2 will be greater ercise at a moderate inten- sity with an RPE around 6, after training for 6 weeks, what will change for that moderate intensity? 73. RPE and ___ reflect the % heart rate same concept/physiologic measure 74. %VO2 and ____ reflect the METs same concept/physiologic measure (workload) 75. T or F? METS depend on the True - directly reflect the VO2 capacity required and are a measure condition of the patient of workload 10 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 76. You have a patient whose Any duration and MET load that will add to 500 Max MET load is 10. What Example - 30 minutes of exercise at 6 METs 3x/week ex rx will get the desired (6 x 30 x 3 = 540 total METs per week) health benefits of >500 MET min/week most efficiently and be of moderate intensi- ty? 77. Mobilizers generate torque, concentric power, shock absorption 78. stabilizers tension to control joint alignment, minimal length change - iso- metric, continuous activity with movement, high kinematic input 79. spinal mobilizer muscle more superficial, cross multiple vertebral segments, cause com- characteristics pressive loading with strong contraction 80. spinal stabilizer muscle deep (closer to axis of rotation), attach to each vertebral segment, characteristics control segmental motion, greater percentage of type I muscle fibers 81. What are some mobiliz- rectus abdominus, external/internal obliques, QL, erector spinae, er muscles in the lumbar iliopsoas spine? 82. What are some mobiliz- SCM, scalenes, levator, upper trap, erector spinae er muscles in the cervical spine? 83. What are some stabiliz- transversus abdominus, multifidus, QL er muscles in the lumbar spine? 84. rectus capitis anterior and lateralis, longus colli 11 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 What are some stabiliz- er muscles in the cervical spine? 85. stability impairment can re- joint hypermobility, muscle weakness, impaired postural control, sult from... impaired endurance 86. What is instability? excessive joint movement without muscular control 87. What is hypermobility? Excessive movement around a joint 88. A common cause of LBP Hypermobility of spinal segments or muscle imbalance and cervical pain may be as- sociated with what? 89. What is the purpose of Actively train the deep "core" musculature to provide support in all spinal stabilization exercis- positions (endurance and stabilization is emphasized) es? 90. What are the 7 guidelines 1. Kinesthetic awareness first (no mobility restriction, appropriate for spinal stabilization? posture, biofeedback) 2. Activation - isometric holding 3. Extremity motions — progressive limb loading (dynamic stabi- lization) 4. Increase endurance and strength (30-60 seconds up to 3 min- utes, add resistance to extremity motions) 5. Use manual resistance (alternating isometrics and rhythmic stabilization) 6. Develop transition stabilization (ability to stabilize while chang- ing positions) 7. Perturbations (higher level balance training) 91. 12 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 When using a BP cuff to set to 20mmHg and increase by 2mmHg up to 30mmHg activated deep cervical flex- (Hold each level for 10 seconds and working up to 10 reps) ors, what should the BP cuff be set to and how much should it increase by? 92. Stability training is a ______ Dynamic, equilibrium exercise within an ______ 93. Joint positioning, postur- Attain (pt stays still and holds any position, closed or open chain) al training, isometric mus- cle contractions, and en- durance would be the con- cept of... 94. Midrange motions, co-con- Maintain (pt controls the motion within the base of support) tractions, and eccen- tric antagonist contractions would be the concept of... 95. Outside base of sup- Sustain (pt controls position against external forces or movement port, external perturbation, outside base of support) closed or open kinetic chain, emphasis on ballistic or random forces is the con- cept of... 96. What are the four gener- Mobility al movement concepts of Stability PNF? Controlled mobility Skill 97. What does PNF stand for? proprioceptive neuromuscular facilitation 13 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 98. PNF uses _____ stimuli to External, motor (examples - tactile, proprioceptive, visual, audito- augment _____ response ry) 99. The methods of PNF are Altered or inefficient patterns of motion or posture employed for... 100. What is a diagonal of move- Innate path in which maximal response of the trunk and extremi- ment? ties can be facilitated (reflects functional relationship of trunk and extremities) 101. What are the indications for Impaired mobility, impaired muscle performance, impaired en- PNF? durance, impaired balance/stability, impaired posture, pain im- pairment 102. What are the components 1. Body positioning and mechanics (stand in diagonal plane when using manual resis- whenever possible) tance? 2. Verbal and visual cuing (clear and concise, alter tone according to goal, pt follows motion with eyes) 3. Manual contact and maximal resistance (resistance to motion enhance muscle activation) 4. Approximation or traction (traction - inhibition/relaxation, ap- proximation - facilitation) 5. Timing for emphasis 103. Manual contact is always The muscle contracting on... 104. Quick stretch enhances... Muscle firing 105. What are techniques for Alternating isometrics or rhythmic stabilization stability? 106. Reversals of antagonists (slow or dynamic) 14 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 What are techniques for controlled mobility? 107. Goals of isometric holds: - improve strength of antagonists - improve balance of antagonists - improve stability - increase active and passive ROM following technique - decrease pain 108. How to initiate isometric Resistant antagonists in a predictable pattern; don't release pres- holds for stability: sure until opposite direction is contracted 109. Goals of rhythmic stabiliza- - improve balance and stability tion: - improve strength Integrate a new posture or ROM into function 110. How to initiate rhythmic Resist from proximal to distal segments alternate in unpredictable stabilization: pattern or rotation 111. What are the goals of rever- - to facilitate agonist sals of antagonists for con- - improve balance between agonist and antagonist trolled mobility? 112. What are the goals of dy- - improve strength in available ROM namic reversals of antago- - improve balance and coordination of antagonist nists for controlled mobili- - improve endurance of antagonistic patterns ty? 113. PNF is a _____ therapy ap- Manual proach to therapeutic exer- cise 114. Functional 15 / 16  Exam 1 Study online at https://quizlet.com/_egt6d7 PNF treatment is based on improving motions that are used for ____ activities 16 / 16